A workout is the best way to go about maintaining your physique, keeping a sharp mind and staying positive throughout the day. But, with a busy working schedule, we somehow shift our workout schedule to weekends or after office hours which increases the chances of workout injuries.
The first key factor is poor posture and the sedentary working hours during the day in office, which eventually weakens your entire musculoskeletal structure. The second factor we all would agree is our try to achieve maximum results in minimum time. Let’s face the fact: That extra 10kg you gained, can’t be shed off in one go.
Things to remember before you start any physical workout regime:
1.Warm-up and cool-down: Every workout should begin with a warm-up and end with a cool-down period of around 10 minutes each. A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints. A simple jog in place for 5 to 10 minutes would be sufficient. A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you workout helps to cool down.
2.Stretch: Stretching your body muscles before and after you warm up and cool down helps increasing the flexibility especially if you are doing weight training.
3.Take it easy: Always listen to your body. The “no pain, no gain” philosophy can set you up for an injury. Don’t push yourself to the point of pain. When you start your workout, start slowly and then gradually build up the intensity, increase the duration and number of repetition.As your fitness abilities increase, you will be able to challenge yourself more.
4.Nourish your body: Drink plenty of water before, during, and after you workout. After your workout, eat a healthy carb and protein snack to replenish your energy stores.
5.Rest: Take a day or 2 off a week for rest, if you are working out all 7 days of the week. It gives your body a chance to recover between workouts.
Even after all the precautions, injuries can happen during a workout. Immediate care can avoid a prolonged injury.
What to do in case of workout injuries?
RICE (Rest, Ice, Compression, and Elevation), is a great way to treat the injury, reduce swelling quickly, alleviate pain, protect the injured area, and accelerate the healing process.
Rest: Rest that particular area. It helps to prevent increase in the severity of the injury.
Ice: Using Ice is the best way to treat an acute sports injury. Ice helps reduce swelling and provides temporary short-term pain relief by reducing blood flow to the injured area. (Never use heat on an acute injury. Heat dilates blood vessels, increases blood flow and swelling, which can worsen an injury. Ice reduces blood flow to tissue and by doing so, reduces swelling.) Use ice instead!
Compression: Just like ice, Compression can help reduce swelling. Getting rid of swelling is important because when swelling occurs, the injury can take longer to heal.
Elevation: Elevation helps in reducing and it works best when the injured area is raised above your heart. For example, if you have a sprained ankle, prop it up on a few pillows while you lie down.
Most injuries can be effectively treated using RICE, but if you have a more serious injury, you may need to see a doctor.
During the recovery phase, make sure your diet is high in protein and omega-3 fatty acids and drink plenty of fresh juices made from fresh, organic, raw veggies as they are high in important enzymes and vitamins that can speed up the healing process.
We all love our workout and are extremely passionate about our physique. So be responsible and stay fit.